In endurance sports, nutrition during competition directly impacts endurance, in addition to training. In disciplines like marathons, ultra-runs, cycling races, running, and triathlons, athletes are constantly on the move for hours, requiring a continuous energy supply. Energy gels offer practical yet effective support in maintaining race pace.

In endurance sports, the body produces energy from both fats and carbohydrates. However, as the pace of the race intensifies, the demand for carbohydrates increases significantly. Because the amount of glycogen (the carbohydrate stored in our bodies) in muscles and the liver is limited, the decrease in these stores makes power production and concentration more difficult. The brain instructs us to slow down to reduce resource depletion. Energy gels, along with other carbohydrates consumed during exercise, contribute to a more controlled progression of this process.

Energy gels are nutritional supplements formulated to provide rapidly digestible carbohydrates during prolonged exercise. Their small packaging makes them easy to carry and consume during competitions. Their primary function is to reduce the depletion of our glycogen stores. Because our muscles consume carbohydrates much faster than our digestion rate, it's impossible to completely replenish glycogen stores during a race. Nevertheless, delaying the need for regular carbohydrate intake throughout the race is quite effective in maintaining mental and physical endurance.

How much should we consume?

The amount of carbohydrates to be consumed during a training session or a race is planned on an hourly basis. For races lasting up to two to three hours, 60g per hour is recommended, while for longer, high-intensity activities, 90-120g per hour is recommended to maintain performance.

Although the human body can easily digest 40-60g of carbohydrates per hour, we need to incorporate this nutritional routine into our training to be able to exceed this amount without problems on race day. Our digestive system, like our speed and endurance, is highly receptive to improvement in this regard. This is one of the secrets behind the incredible performances of athletes we watch in amazement at races. Starting with small amounts at the beginning of the season and gradually increasing it to the desired amount until the race date will be sufficient for adaptation.

The most commonly used carbohydrates in energy gels are maltodextrin, glucose, fructose, or a combination thereof. The human body cannot digest more than 60 grams of maltodextrin, glucose, or fructose per hour, but combining them can increase this to up to 120 grams per hour. Studies have shown that for athletes reaching up to 90 grams per hour, the best ratio is 2:1, while for those aiming for higher ratios, a 1:0.8 ratio yields better results. In short, when planning a nutrition program, we should consider the ingredients of the gels we use and calculate how much of each form we need, or choose gels that already offer these ratios.

When properly planned, energy gels help maintain pace until the final kilometers of a race, prevent mental focus from wavering, and ensure more balanced performance. Although they may seem like a small detail, they have a very decisive effect on the outcome in endurance sports.

Click here to explore energy gels and convenient carbohydrate sources like OnTheGo Progel Orange, Wup Podium Energy Gel Berry-Mix, InGoBio Powergel Mojito, and Torq Nutrition Energel Electrolyte Energy Gel, all available at Enduranlar. Happy training!